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Training Log: gracemolloy

In the last 7 days:

activity # timemileskm+m
  Running 6 6:03:32 46.07(7:53) 74.14(4:54) 233
  Football2 2:20:00
  S&C1 45:00
  Total9 9:08:32 46.07 74.14 233
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2:24
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FrSaSuMoTuWeTh

Wednesday May 12 #

11 AM

Running 23:39 intensity: (1:20 @1) + (22:19 @2) 5.01 km (4:43 / km) +8m 4:41 / km
ahr:140 max:159 shoes: White Nike Peg Turbo 2

Running (Intervals) 25:14 intensity: (7:00 @2) + (10:00 @3) + (8:04 @4) + (10 @5) 5.33 km (4:44 / km)
shoes: White Nike Peg Turbo 2

Track taper session
3x1km (2’), 4x300 (1-1’30)
Not really tapering for this Saturday but most others are and probably good for me to do some shorter work. Just a static/walk recovery. Not a great sesh today, the ks felt tough and didn’t really have much extra for the 3s.
3:21,23,25
56,56,57,55

Running 21:36 intensity: (6 @1) + (21:30 @2) 4.47 km (4:50 / km) +12m 4:46 / km
shoes: White Nike Peg Turbo 2

6 PM

Running 15:33 intensity: (43 @1) + (14:50 @2) 3.05 km (5:06 / km)
ahr:135 max:143 shoes: Pink Nike Pegasus 37

Parks lap.

Tuesday May 11 #

4 PM

Running 1:04:52 intensity: (58 @1) + (1:03:52 @2) + (2 @3) 13.44 km (4:49 / km) +29m 4:46 / km
ahr:145 max:159 shoes: Pink Nike Pegasus Trail 36

Sacrificed a good route for company. Lots of looping around MM, EH, uni parks and marston fields.

Monday May 10 #

8 AM

S&C 45:00 [1]

5 PM

Running 53:23 intensity: (1:27 @1) + (51:56 @2) 10.93 km (4:53 / km) +26m 4:50 / km
ahr:144 max:156 shoes: Pink Nike Pegasus Trail 36

Easy club run round Marston fields.

Sunday May 9 #

8 AM

Football 1:00:00 [1]

10 AM

Running 1:24:01 intensity: (2:02 @1) + (1:21:59 @2) 16.3 km (5:09 / km) +143m 4:56 / km
ahr:141 max:158 shoes: Pink Nike Pegasus Trail 36

Wytham group run. Feeling like I’d be run over by a steamroller after the massage yesterday. Bit of a struggle but some good chat got me round.

Saturday May 8 #

9 AM

Running 20:48 intensity: (7 @1) + (19:01 @2) + (1:40 @3) 4.05 km (5:09 / km)
ahr:154 max:165 shoes: NVii Forest 2 Teal

Running (Intervals) 27:51 intensity: (11 @1) + (4:27 @2) + (7:25 @3) + (13:33 @4) + (2:15 @5) 6.56 km (4:15 / km)
ahr:169 max:191 shoes: NVii Forest 2 Teal

OUCCC grass session
2 x (2 laps, 1 lap, 2 laps) [90"] lap ~0.72km
Felt garbage on the warm up, very sleep deprived and rain pouring down. Decided to give it a crack and if I was struggling then would abort and do something in the afternoon. Big group out today and despite not feeling like I was moving particularly quickly I was actually hitting some good paces. Swapped the 2 laps at the start of the 2nd set for 1 lap so that I could keep the quality.
Paces: 3:33,20,29,31,19,32

Running 26:35 intensity: (33 @1) + (24:40 @2) + (1:10 @3) + (12 @4) 5.01 km (5:18 / km) +14m 5:14 / km
ahr:149 max:172 shoes: NVii Forest 2 Teal

4 PM

Note

Went for a sports massage as decided the body needed a bit of tlc and had a big muscle knot I wanted sorted. Got my legs absolutely battered for an hour, plus 5-10 mins getting a bit more mobility into the ankles #prehabnotrehab

Friday May 7 #

8 PM

Football 1:20:00 [1]

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